Category Archives: Athletes

Try This Simple Exercise to Train Explosive Power

By Wayne Burke -February 19, 2016- Every lacrosse strength and conditioning program should contain exercises that train explosive power utilizing full body movements. There are a wide variety of ways to train this very important aspect of your program however, most players lack the technical knowledge to use proper Olympic lifts or they lack the […]…

Another Great Exercise for All Lacrosse Players

By Wayne Burke -February 9, 2016- Single leg strength training might be the most valuable group of exercises that every player could do. This group of exercises challenges your adductors (groin), abductors (hips, glutes) and stability in a way that squats and deadlifts can’t. It also addresses strength imbalances by training the left and right […]…

The Recipe for a Great Strength and Conditioning Program

By Wayne Burke -January 26th, 2016- If you read this blog or search the internet for cool exercise tips to be a better lacrosse player, you can find allot of information (some useful and some useless). While there are an infinite amount of exercises and drills you could include, it can be hard for players, […]…

Progressive Plyometrics- Lateral Phase 4

By Wayne Burke -January 12th, 2016- A few weeks back I posted a phase 3 lateral plyometric progression. At this point I have introduced jumping and landing basics along with the very first steps of true plyometric training. As you move through plyometric progressions, you should begin to first add multiple or consecutive jumps or […]…

I Go To Work!

By Wayne Burke -December 29th, 2015- I love the holiday season. Lax players everywhere are posting on social media all their new heads, mesh kits and other gear they got for Christmas talking about how sick their stick is or how they can’t wait to get back playing. The new year means there is only […]…

Progressive Plyometrics- Linear Phase 3

By Wayne Burke -December 14th, 2015- Last week, I introduced a lateral phase 3 drill which introduced a small hop into the drill. This is the first true plyometric drill in the progression. We can only do these after we have spent few weeks establishing a solid foundation of jumping and landing mechanics. Again the idea […]…

Progressive Plyometrics- Lateral Phase 3

By Wayne Burke -December 4th, 2015- So far, we have introduced the foundation of true plyometric training in part 1 and part 2. In this video we introduce a small bounce to a lateral drill to teach the athlete to use a small hop, which when we land soft stretches our muscles, to help produce increased […]…

Progressive Plyometrics- Linear Phase 1

By Wayne Burke -November 25th, 2015- Last week I wrote a blog outlining the early phases of plyometric training. In that blog, I included a video showing an example of a phase 1 lateral hop. Below is an example of a phase 1 linear plyometric box jump. All the same principles apply to the jump as […]…

Progressive Plyometrics- Lateral Phase 2

By Wayne Burke -November 18th, 2015- Here is the next video in the Progressive Plyometrics series. In part 1, you would have learned that jumping up onto a small step or box will help teach you both jumping and landing mechanics by reducing the force of gravity. Mastering those 2 skills serve as the […]…

Lacrosse Conditioning: Sled Push Relay

By Sean Holmes -November 17th, 2015- Here’s a video of the end of a training session on Saturday. It’s 2 weeks until Toronto Rock training camp starts and Wayne and myself decided to jump into a sled push relay for time as Conditioning (Cardio) with Brett Hickey and Scott Johnston of the Rock. We did […]…